I say that confidently3, even though we’ve never met4, because research shows5 only 8% of people actually6 achieve them. So statistically, I bet7 you didn’t.

How can you become one of those elite few, who actually8 achieve what they set out to do9? Do you need more motivation? A special system? What are the secrets?

To find out10, I interviewed11 one of the leading experts12 in behavior change13, psychologist Paul Marciano. Dr. Marciano is the author of Carrots and Sticks Don’t Work and he specializes in14 the area of behavior modification and engagement15. He offered seven keys to achieving your goals.[osiągnięcie celów]

Make your goals specific.People proclaim16, “I’m finally going to get in shape17.” But what does that actually mean? Do you intend to18reach1 a certain weight2? Or body-fat percentage3? Do you want to run three miles without rest4? Maybe be able to do 10 pull-ups5? Dr. Marciano is a fan of the classic goal system that makes goals specific6, measurable7, achievable 8, relevant9 and time-bound10 (SMART).

Measure progress.11“If you can measure12 it, you can change it” is a fundamental principal of13 psychology. These feedback loops14 will be a source of motivation15 as you reflect on16 where you started and where you are. They will also help you to know when you are hitting a plateau17 or slipping backward18, so you can adjust19your efforts.20

Be patient.Progress is seldom linear21. Some people will see rapid gains22 only to hit resistance23 later in their efforts. For others, initial progress24 may be painfully slow25 but then they suddenly26 achieve rapid breakthroughs27. Making lasting28 changes takes time29.

Share your goals30 with friends and family.Social support31 is critical32. Yes, it takes some personal courage33 and vulnerability34 to share something that you might actually fail at35, but to dramatically increase your odds of success36 you’ll want support37 from those around you. One of the most effective things you can do is to get an “accountability38 partner”, someone who checks in with you39 daily or weekly. It’s easy to break a promise40 to yourself, but far harder to admit41 it to a friend.

Schedule42 it.Have you ever said you can’t “find the time” to do something. Nobody finds time, we choose time. We all choose to spend our time the way we do—whether that’s eating junk food43 or going to a spin class.44 Make your new goals45 a priority46 and actually schedule them into your calendar. If you have a fitness goal schedule recurring47 time blocks for your daily workouts48. Want to declutter49? Schedule time to clean out your closet50 or garage on your calendar. Treat these New Year Resolution’s appointments51 just like they were scheduled doctor appointments52. You rarely reschedule53 your doctor, you should treat this time the same way. That which is scheduled gets done54.

Something is better than nothing. Are you guilty of55 “all or nothing”56 thinking? Do you ever think, “Well, I might as well57 get dessert since I already ate those French fries?” And then, “I blew58 my diet last night so I’ll just restart59 it next week.” Dr. Marciano says the difference between doing something rather than nothing is huge. If you don’t have a full hour to workout at the gym60, just decide to make it the best 20-minutes you can. If you stumble out of bed61 and don’t want to do 20-minutes on the treadmill62, lace up your sneakers63 and do five minutes (and you just might find you do another 15 minutes once the first five are out of the way). Dr. Marciano says, “Any effort64 towards your goal is better than no effort.”

Get up, when you slip up65. Legendary coach Vince Lombardi said, “It isn’t whether66 you get knocked down67, it’s whether you get back up68.” Resiliency69 is paramount70. Don’t turn temporary failures71 into total meltdowns72 or excuses73 for giving up74. Instead75, just acknowledge the mistake76 and recommit to the path77 towards the goal.

Dr. Marciano says achieving your goals isn’t about willpower78. It’s about developing the right skills79, executing strategies80, and having the patience that inevitably81 lead to82 success. Will 2017 be the year you join the elite 8%?